What types of meal plans does Fitlab offer?

Fitlab offers a wide variety of meal plans to make sure we cover the needs of almost everyone from athletes to busy professionals, moms, kids and individuals who wish to lose weight or simply maintain a healthier lifestyle. Fitlab also caters to some medical conditions such as Diabetes, Hypertension, PCOS, and Metabolic Syndrome.

What are the delivery options available, and is there a delivery fee?

Your meals will be delivered on a daily basis in a chiller bag with ice-packs. And the delivery fee is included in the total price of the meal plan.

How do I skip a day within my plan?

You can do that smoothly from your dashboard. Keep in mind that any change should be made 48 hrs prior to the desired date. There will be no food delivery on the skipped day.

What if my requirements differ from the meal plans provided?

In such a situation, reaching out to our sales team is the solution. They'll provide expert advice to help you select the most suitable option. You can also book a consultation with our nutritionist for further assessment and assistance. If your requirements can be accommodated by Fitlab then one of the listed meal plans will definitely align with your needs.

Can I choose my delivery time slot, and what days do you deliver?

We are very flexible with the delivery time. You can choose from different time slots available for each area according to your convenience.

What happens to the days I skip? Do I lose them?

Nothing is lost with Fitlab! All skipped days will be automatically added at the end of your subscription.

Are the meals customizable to accommodate dietary restrictions or allergies?

Yes. We try our best to accommodate food modification requests whenever possible, but certain ingredients are integral to the dish and we will be unable to remove them. In the event we can’t remove a certain ingredient from a dish, you can choose another meal or double up on a single meal on that day. You can view the ingredient list while choosing your meals, so you can avoid a meal with any dislikes or allergens. We currently do not provide gluten-free, dairy-free or keto meal plans.

How often do you update your menu, and can I switch meals within my plan?

The menu is updated every 2 weeks and new meals are added to our meal list every month. You can always choose and change your meals as many times as you wish easily from your dashboard 48 hrs prior to the desired change date. Our cut-off time is 5:00 pm.

What happens if I'm not home during the delivery time slot?

This depends on the delivery note you left when placing your order. If it is “Leave it at the door”, the driver will keep it at your doorstep and you’ll receive a message that your order was delivered. If your note is “Get it by hand”, you’ll get a call to reschedule your delivery. In both ways, it is highly recommended to unpack the food and refrigerate it as soon as it arrives.

Do I have to reselect my meals for the shifted days after I skip days in my meal plan?

Sure. Meals on these days will be randomly selected from available options. Log in to your dashboard 48 hours beforehand to select your desired meals for those days.

What regions do you currently deliver to?

We deliver to almost all the Emirates. We are working very hard to extend our services to the few areas currently beyond our reach.

Is there a limit to how many days I can skip?

No, you can skip as many days as you wish from your meal plan.

How do I know which meal plan is right for my fitness goals?

You can do that by taking a quiz. You can also use our calorie calculator to calculate your daily caloric needs, this will help you choose the right meal plan variation. And if you think you need further assistance, our Nutritionist is a click away, you can easily book a consultation through our website or app.

Can I change my delivery address after placing an order?

Yes, of course you can do that through your dashboard. Keep in mind that any change should be made 48 hrs prior to the desired date of delivery. Our cut-off time is 5:00 pm.

Can I pause my meal plan temporarily?

Absolutely. If you are outside the country or just want to have a break, you can pause your subscription and resume it at your convenience. You can do that through your dashboard. Keep in mind that we’ll need 48h to accommodate this change.

Can I request specific portion sizes for my meals?

We cannot build our meals according to certain macros provided by the client. However, our lunch and dinner come in three different sizes already to cover the needs of everyone, and for the snacks, breakfast, and side salads it’s one size. But you can always customize your plan to add, remove or replace any meal you think is out of range for your fitness goal.

Can I add multiple addresses?

Yes, you can do that through your dashboard. You can add multiple addresses and choose different time slots for each address, and have your food delivered to the desired address with no extra charges! Always keep in mind that any change should be made 48 hrs prior to the desired date of delivery. Our cut-off time is 5:00 pm.

Is there a limit to the pause period?

Yes. The maximum time of meal plan pause is 45 days.

Are nutritional facts and calorie counts provided for each meal?

Yes, the energy in Calories and macros in grams of protein, fat and carbohydrates for each meal are provided on both the website and the label on the meal.

Do you offer contactless delivery options?

You can choose to take the delivered chiller bag either by hand or leave it at the door.

How far in advance do I need to notify you if I want to resume my meal plan?

You can resume your plan anytime from your dashboard 48 hours in advance. After resumption, your menu will be system generated, randomly chosen from the meals available on the shifted days. Make sure you choose your desired meals.

What is the shelf life of FitLab’s meals?

It is generally safe to consume ready-to-eat food within 3 days if it has been properly stored. We recommend that you consume the meal within 2 days to ensure the best quality and freshness.

Is there a fee associated with pausing the plan or skipping days?

No. of course not! You can skip days, pause and resume your meal plan with no extra charge.

Should I heat my FitLab Meals?

The label includes serving instructions, where we suggest the optimal way to enjoy the meal. However, feel free to consume the meal the way you like it. For heating, you can either choose a microwave or a stovetop. The average heating time for the microwave would be 60-90 seconds.

Can I skip a day on short notice, or is there a cut-off time?

Any changes should be made 48 hours in advance, before our cut-off time which is 5:00 pm.

What happens to my payment during a paused period?

Your money will be reserved until you resume your meal plan. Nothing will be lost with Fitlab.

What is the mode of payment accepted by FitLab?

You can pay by card, ApplePay and GooglePay. We accept all kinds of card payments. You can also split your payment in 4 interest-free installments with Tabby.

Can I cancel my plan? Will I get refunded?

If you decide to cancel your plan, we're here to help. An exit fee applies, and any refund will be based on the remaining days of your plan. Reach out to our support team for assistance.

What is the refund processing time?

Refunds typically take 5 to 7 business days to appear on your original payment method. If you haven't received it after this time and you've received a refund email from us, contact your bank for assistance.

Top 5 Fasting Meal Plans for Ramadan in the UAE

March 18, 2025

By Fitlab Team

Stay healthy this Ramadan with these 5 meal plans! From protein-packed suhoor to nutrient-rich iftar, find the best meals for sustained energy.

Fasting Meal Plans

Finding the right foods during Ramadan can be challenging. Suhoor should keep you full without making you feel heavy, while iftar should provide enough nutrients without overwhelming your digestion. Long fasting hours, warm temperatures, and busy schedules can make it difficult to maintain a balanced diet.

If you want to feel more energized and less tired while fasting, meal planning is key.

These five Ramadan fasting meal plans focus on smart food choices, hydration, and easy meal prep to help you stay healthy and satisfied all month long.

Meal Plan 1: Classic Middle Eastern Balanced Plan

Why It’s Great for Ramadan: This traditional meal plan is packed with fiber, protein, and hydrating foods to keep you energized throughout the day.

Suhoor:

Whole wheat pita with hummus and grilled halloumi
Hard-boiled eggs for protein
Sliced cucumbers and tomatoes
A glass of laban (fermented yogurt drink)

Iftar:

Lentil soup (Shorbat Adas) to break the fast
Grilled chicken with brown rice and sautéed spinach
Fresh dates and water
A bowl of mixed fruit for natural sugars

Pro Tip: Add chia seeds to laban for extra hydration and fiber.

Meal Plan 2: High-Protein & Muscle Maintenance Plan

Why It’s Great for Ramadan: Ideal for fitness enthusiasts, this plan includes lean proteins and slow-digesting carbs to support muscle maintenance.

Suhoor:

Scrambled eggs with avocado on whole-grain toast
A handful of almonds for healthy fats
A protein shake with banana and almond milk
Herbal tea for digestion

Iftar:

Grilled salmon with quinoa and steamed broccoli
Roasted sweet potatoes for complex carbs
A bowl of Greek yogurt with honey and walnuts
Water and coconut water for hydration

Pro Tip: Prepare quinoa in advance to save time and stay consistent with your meals.

Meal Plan 3: Hydration-Focused Plan

Why It’s Great for Ramadan: Staying hydrated is essential, especially in the UAE’s warm climate. This plan prioritizes water-rich foods to prevent dehydration.

Suhoor:

Chia pudding with almond milk, topped with berries
Cucumber and watermelon salad
A handful of pumpkin seeds for added nutrients
Herbal infusion with mint and lemon

Iftar:

Watermelon and feta salad with olive oil dressing
Grilled shrimp with quinoa and steamed asparagus
Lentil soup for hydration and protein
A fresh coconut water drink

Pro Tip: Start your iftar with water-rich foods like cucumbers, watermelon, and soup to boost hydration levels.

Meal Plan 4: Low-Carb & Gut-Friendly Plan

Why It’s Great for Ramadan: If you want to avoid bloating and sluggishness, this plan includes lean proteins and gut-friendly foods that aid digestion.

Suhoor:

Greek yogurt with flaxseeds and mixed nuts
Scrambled eggs with spinach
Herbal tea with ginger for digestion

Iftar:

Grilled lamb skewers with grilled vegetables
A side of fresh green salad with olive oil dressing
Hummus with carrot and cucumber sticks
Chamomile tea for post-meal digestion

Pro Tip: If you’re prone to bloating, avoid dairy-heavy dishes at suhoor.

Meal Plan 5: Quick & Easy Plan for Busy Professionals

Why It’s Great for Ramadan: For those with hectic schedules, this plan includes quick, nutritious meals that require minimal prep.

Suhoor:

Overnight oats with chia seeds and almonds
A banana for sustained energy
A cup of green tea

Iftar:

Pre-prepped lentil soup
Grilled chicken wrap with whole wheat tortilla and hummus
A side of mixed nuts for healthy fats
Fresh dates and water

Pro Tip: Meal prep in advance to save time and stick to your fasting nutrition plan.

Additional Tips for a Healthy Ramadan

1. Stay Hydrated

Drink plenty of water between iftar and suhoor. Include hydrating foods like watermelon, cucumbers, and soups in your meals.

2. Limit Sugary & Fried Foods

Deep-fried foods and excessive sugar can cause energy crashes. Instead, choose natural sweeteners and healthy fats for sustained energy.

3. Listen to Your Body

Avoid overeating during iftar to prevent sluggishness. Stick to balanced meals and portion control to maintain energy levels.

FitLab: Your Partner in a Healthy Ramadan

At FitLab, we know that eating well during Ramadan can be a challenge. That’s why we offer personalized fasting meal plans designed to meet your nutritional needs. Whether you need healthy iftar meal ideas in the UAE or quick suhoor options, our expert nutritionists have you covered.

Looking for ready-to-go, nutritious meals? FitLab’s customized plans ensure you stay energized, hydrated, and healthy throughout Ramadan.

Want to make fasting easier?
Explore FitLab’s Ramadan meal plans today! Visit [FitLab’s website] or contact us for expert guidance.

Top 5 Fasting Meal Plans for Ramadan in the UAE

Meal Plan 1: Classic Middle Eastern Balanced Plan

Suhoor:

Iftar:

Meal Plan 2: High-Protein & Muscle Maintenance Plan

Suhoor:

Iftar:

Meal Plan 3: Hydration-Focused Plan

Suhoor:

Iftar:

Meal Plan 4: Low-Carb & Gut-Friendly Plan

Suhoor:

Iftar:

Meal Plan 5: Quick & Easy Plan for Busy Professionals

Suhoor:

Iftar:

Additional Tips for a Healthy Ramadan

1. Stay Hydrated

2. Limit Sugary & Fried Foods

3. Listen to Your Body

FitLab: Your Partner in a Healthy Ramadan

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